Today I did leg again, had no pain in the back so I was able to go up to 205lbs. Did not use the belt. Still not sure if I should use it or stay away, so as long as the lower back doesn't hurt I'll stay for now.
Eric
Today I did leg again, had no pain in the back so I was able to go up to 205lbs. Did not use the belt. Still not sure if I should use it or stay away, so as long as the lower back doesn't hurt I'll stay for now.
Eric
“Strong people make other people stronger. They don’t put them down.”
"If success makes you arrogant, you haven’t really succeeded. If failure makes you determined, you haven’t really failed...''
Apparently a common way for men to put their back out is leaning forward while sitting to tie their shoes.Their belly acts as a wedge.The belt could do the same if your shoulders don't stay back or your thoracic spine rolls.Originally Posted by TT Eric
just take it easy. don't move up in weight, just get a few more reps if you can. Stop before you get to failure. Take as long as you need. not worth even pushing yourself a bit. I know its contradictory to the way I say to push yourself in workouts, but there are plenty other things you can do after to completely kill your legs. long term your back will thank you
Completely agree with Steve...when you get "old" and I say this nicely ;o) as I am in the same boat...you need to train smarter not harder. Using techniques like pre-exhaust will help maintain back integrity and allow you to still keep intensity high. My training has completely changed in the last 6 months due to the realization that if I continue training as I was ie heavy compounds first I would end up injured and my lifting career would be very short lived. For legs I now start with leg curls and then move on to leg presses but not super heavy say 6-7 plates per side. (ive done 17 plates per side so this is vastly different) and go for 4 sets of 20.
Once done I will move on to single leg lunges on a hammer machine (the one normally used for squats) and crank out 3-4 sets of 10 for each leg. The I move on to free bar squats and 315 is going to feel like a tonne and that would be my maximum weight used on squats...sometimes 225lbs is all i use and go for higher reps ie 20. After that dumbbell squats to finish and finally dumbbell or barebell stiff legged deads to finish the hams and glutes.
P
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Thanks for the friendly advice guys, I was hype to try 225lbs but I've read this before going to the gym and decided to listen to you guys and go easier/keep some in the tank. Did a total of 8 sets, from light to 195lbs. No back problem. No belt.
Since I restarted doing front squats (3-4 months ago) I was focus on making my way up fast since I'm kinda ashamed of using such light weights (I still had your word echoed in my head when you said going heavy ie not using 135lbs), but as you said, being not so young and having so much scaring tissue, compressed disks, etc.. I should focus on quality reps, slower, pin point and not try to go crazy at the expense of the form and risking injuries. I'll try to ramp up the reps in the 135lbs-185lbs area before thinking of going 225lbs+. Especially since I'm going into vacation in 5 days, not a good time to hurt myself.
And as Steve said, if well done, I think it will improve my lower back strength and I'll be able to use more weights eventually. Just gotta be patient.
Eric
“Strong people make other people stronger. They don’t put them down.”
"If success makes you arrogant, you haven’t really succeeded. If failure makes you determined, you haven’t really failed...''
Hey I wanted to say that after my 3 week break when I got back to squat, I've been insanely sore in all the upper legs, but it was particularly hurting more in the VMOs (big time) and the hamstrings. This is a question I had about where the front squat was targeting exactly in my legs.
Eric
“Strong people make other people stronger. They don’t put them down.”
"If success makes you arrogant, you haven’t really succeeded. If failure makes you determined, you haven’t really failed...''
So where did it hurt? You said upper legs, VMO, and hamstrings... that's everywhere except the glutes! Are you saying the front squat targeted mostly the hams and VMO? Like I was saying in the other thread - prepare to be crazy sore with every workout for a little while! Even without pushing yourself you'll experience some pretty wild soreness.
Yes all the upper legs, but particularly the VMOs and the hamstrings, not the glutes. Yeah everything hurts, only the chest/triceps so far were sore 'as usual', no more, no less.
Eric
“Strong people make other people stronger. They don’t put them down.”
"If success makes you arrogant, you haven’t really succeeded. If failure makes you determined, you haven’t really failed...''
Sounds like form is good.
TBH I didn't thought front squats would hit the hamstrings as bad.
Eric
“Strong people make other people stronger. They don’t put them down.”
"If success makes you arrogant, you haven’t really succeeded. If failure makes you determined, you haven’t really failed...''
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